Prenatal yoga, Pilates and fitness classes are a great way to stay active during pregnancy. There’s plenty to keep you moving in Hong Kong as your bump grows!
Being pregnant is no excuse for throwing your fitness regime out of the window! Contrary to the common misconception that exercising during pregnancy is risky, regular exercise performed safely and optimally during the course of pregnancy actually provides a multitude of benefits. For mums-to-be, it is a chance to prepare the body and mind for all the challenges of childbirth and motherhood. Plus, your baby will also likely benefit, as prenatal activity has been linked to babies with healthier hearts and lungs, and lower chances of chronic health issues. With that in mind, we have compiled a list of physical activities, including prenatal yoga, Pilates and general exercises that have been proven to be conducive to a healthier and better-managed pregnancy.
Featured Prenatal Fitness Classes
Self Fitness — Small group and private pilates, yoga, prenatal yoga, strength and mobility
SELF Fitness sets itself apart from the overwhelming options in the city by simply focusing on mobility, strength and proper movement practice. It is the first (and only) to offer The Garuda Method which is a hybrid of Pilates, Yoga, and Martial Arts. Think of it as a hybrid fitness class that brings you the best of Pilates, yoga and dance — strength, mobility and cardio all in one. Garuda is suitable during pregnancy, but it is best to opt for private sessions so all movements can be tailored to your specific needs. As well as this unique style of training, Self Fitness also offers prenatal yoga (perfect for meeting other expecting mums!), Core Fit, Yin and Hatha yoga, functional training and Pilates in small group classes.
Sassy Mama Tip: Be sure to check out the Introductory Offers which include two floor-based group classes for $450.
Use discount code SASSYMAMA and get 10% off your first TRIO session or floor-based group class. Offer valid until Friday, 30 June, 2023.
Prenatal Yoga In Hong Kong
Often, when the topic of prenatal fitness comes up, the immediate thought that comes to mind is prenatal yoga. Yoga classes specifically designed to cater to expectant mamas have popped up all over Hong Kong. There is a reason why they are so popular! A safe and slow-paced physical activity, yoga provides a semi-challenging full-body workout that strengthens and tones your muscles. There is also the added benefit that the breathing exercises you learn will be useful during labour. Most importantly, as mindfulness and meditation are core components in yoga, many pregnant women acquire a sense of calmness after each session – which is very important for a positive and relaxed mindset!
Fab Yoga — Prenatal yoga and prenatal yoga teacher training in Tsim Sha Tsui
This yoga studio in Tsim Sha Tsui offers regular prenatal yoga as well as prenatal yoga and fitball classes four times a week. For budding yogis, prenatal yoga teacher training is also available.
Inspire Yoga — Personal prenatal yoga training
If there was ever a time to splurge on some personal training, it’s while during pregnancy. Inspire Yoga offers personal prenatal yoga sessions both in-person and live online giving you a pregnancy yoga class perfectly fit for you and your bump.
Pure Yoga — Prenatal yoga at locations across Hong Kong
There is a yoga class to suit everyone, including Mamas-to-be at Pure Yoga. There are a variety of group yoga classes on offer, including prenatal yoga, but also gentle yoga classes, private yoga classes and online yoga training.
The Yoga Room — Group and private prenatal yoga classes
The Yoga Room is popular amongst expecting Mamas for prenatal yoga and Pilates classes in the boutique Sheung Wan studio. If you can’t find a prenatal class to suit your schedule, get in touch to organise a private prenatal yoga session with one of the instructors.
The Studio Sai Kung
The Studio Sai Kung is a great choice for Sai Kung-based mamas tired of battling traffic in and out of town. They offer a Gentle Flow yoga class which is suitable for pregnant mamas. Conveniently, no membership is needed, and walk-in students are welcome to pay by the class or purchase a package to suit their needs. There is also the option to take private lessons or small group classes if you want a specifically tailored workout to fit in with your schedule.
Prenatal Pilates In Hong Kong
While prenatal yoga places more emphasis on relaxation, prenatal Pilates is more about the strength for birth and beyond. Depending on which trimester you’re in, classes are designed to accommodate the changes to your body and the appropriate apparatus will give you additional support. We suggest that you go for a specialised prenatal Pilates class if you are searching for a more challenging activity that also takes into consideration adjustments to your core and pelvic floor muscles.
Embody Discovery Bay — Prenatal Pilates, private and semi-private Pilates class options
Located across two sunlight studios in Discovery Bay’s Main Plaza and headed by self-confessed sports nut and pilates instructor Gill Welgemoed, the women-led team at Embody offers private pre and postnatal pilates classes that are perfect for Lantau based mamas.
H-Kore — Challenging prenatal Pilates in Central and Quarry Bay
H-Kore classes are perfect for expecting mams looking for a little extra challenge in their prenatal Pilates class. There are reformer Pilates-style classes in Central and Quarry Bay and once you’ve completed a few of the dedicated prenatal classes (currently held every Tuesday), then you can also participate in the Megakore Basics class which has more availability.
In Motion — Prenatal Pilates In Kowloon
Located conveniently in the heart of Tsim Sha Tsui, In Motion could be the perfect studio for mamas who don’t want to travel to the island to train. They offer a variety of prenatal Pilates classes in different formats, from studio to Allegro to mat. Lessons are offered in three languages (English, Cantonese and Japanese) by trained specialists in prenatal Pilates, who can provide expert knowledge to focus on pelvic floor exercises.
Flex Studio — Popular Pilates classes with prenatal options
Flex Studio is one of Hong Kong’s preeminent boutique fitness studios offering classes in Classical Pilates, Xtend Barre and prenatal yoga. Flex offers prenatal pilates classes in small group and private formats using a range of top-of-the-line apparatus, with modifications for all trimesters.
Flex Studio Central, 3/F Man Cheung Building, 15-17 Wyndham Street, Central, Hong Kong, 2813 2399
Isofit — Mat and reformer prenatal pilates classes
A popular prenatal Pilates option for Hong Kong Mamas, we like the variety of mat and equipment classes available either as private, semi-private or in a group format. Before joining the studio, all members are required to take a private assessment to help familiarise you with the movements and exercises. While there are no specific prenatal classes, pregnant Mamas are welcome and the instructors are able to modify the workout.
This is a great place to go if you want to find out exactly what’s going on with your body and whether you are developing the right muscles in preparation for birth. The clinic offers Real-Time Ultrasound Imaging which helps therapists get an accurate assessment of your muscle development, allowing them to give you some advice on the most appropriate prenatal fitness regime for you.
Prenatal Fitness Class And Personal Trainers
Strength and conditioning training for mamas is all about modifying your gym routine so that it is safer for you and your baby. A smart coach will also use this training to better prepare you for the physical challenges of birth and motherhood. You’ll get all the benefits of your gym workout, with some extra bonuses thrown in. To name just a few, you’ll be stronger and fitter for birth and more prepared for your postnatal recovery. Before beginning any strength and conditioning programme, get clearance from your doctor or midwife and then get in touch with a pre and postnatal exercise specialist to set you on the right path. And don’t worry, you can start a prenatal fitness regime even if you are new to exercise. A competent coach will be able to modify activities to suit your level of strength and experience.
Joint Dynamics Evolve
Evolve by Joint Dynamics offers a multidisciplinary approach to women’s fitness. Headed by women’s health expert and physiotherapist Jenny Fielding, the team offers services from osteopathy to personal training to physiotherapy to Pilates and mental health support. They’ve made it their mission to create a welcoming space and community that empowers women to talk about physical and emotional wellness needs, so that they know how, when and where to seek support or guidance.
HKM Fitness — Prenatal women welcome at these small group outdoor fitness classes
HKM Fitness offers one-to-one coaching along with small-group outdoor boot camps in Sun Yat-sen Memorial Park (every Tuesday, Wednesday and Thursday). For those looking for a more personalised approach, you can also sign up for the 12 week Bespoke Online Coaching Program. Welcoming women of all ages and stages of their life (including pre-and postnatal).
Aqua Terra Performance — Prenatal personal training in Stanley
If you’re looking for guidance on exercising safely throughout your pregnancy and beyond, contact Esther at Aqua Terra Performance, a qualified pre-and postnatal personal trainer. She’s worked with a ton of prenatal and postnatal clients in all trimesters and provides challenging, but appropriate training that will help you get strong, and will help to prepare you for your postpartum recovery. Her private boutique studio in Stanley is convenient for Southside mamas and provides a welcome break for others wanting to escape the hustle and bustle of the city!
Read More: Where To Take Your Kids In Stanley
Limitless — Prenatal personal training in Central
Limitless combines functional medicine and strength training to provide a more holistic approach to women’s fitness. They look at everything from your training, to sleep, nutrition and your gut health because they want to transform your health for life, and not just for a photo. Contact their head coach, Tricia Yap, one of Hong Kong’s most respected trainers, and FMCA certified under The Institute for Functional Medicine, for more information.
Limitless, 12/F, 86-90 Wellington Street, Central, Hong Kong, www.limitlessgym.com.hk
More Prenatal Yoga, Pilates And Fitness Classes In Hong Kong
- ANHAO Wellness — Personal training, yoga, reformer and mat Pilates suitable for expecting mums, www.anhao-wellness.com.
- Matilda Hospital — Pilates classes run by the physiotherapy department www.matilda.org.
- Calibrate Studios — A Central fitness studio offering classes and personal training, www.calibrate-studios.com.
- Barre to Barre — Specialist Barre classes with prenatal options in Central, www.barre2barre.com.
More Prenatal Exercise In Hong Kong
Walking And Hiking
If you’ve never really been a fan of the gym or you’re starting to take it a little slower, why not explore some of Hong Kong’s walking trails? Depending on what you’re in the mood for, there are various walking routes for every level.
Swimming is an excellent activity during pregnancy, both for prenatal fitness, as you won’t be stressing your joints, and for relaxation. Hotels and clubs such as the Island Shangri-La, Four Seasons and Grand Hyatt often provide day passes for the swimming pool, however, the situation has been complicated due to Covid-19, so it is worth reaching out directly to confirm. Failing that, head to the beach for a dose of sunshine and salt while you float. It’s also a great excuse for a new set of swimmers! Don’t forget the sunscreen.
Cycling might not be as comfortable during the later stages of pregnancy and the more your bump grows the more unbalanced you might begin to feel. Opt for a stationary bike when this happens as it is still a great form of cardiovascular exercise. But, if you’re more of an outdoorsy mama and you still feel comfortable on two wheels, try taking the bike out for a spin at Sha Tin Park, which is located on the waterfront. It’s a great way to get some fresh air and enjoy some different scenery. Don’t own a bike? There are plenty of bike rental shops near popular biking trails.
Editor’s note: This post was originally published in August 2016 and was updated by Esther Bland, the owner of Aqua Terra Performance, in March 2020 and most recently in July 2022 by Jess Mizzi.